By Johnny Chagoyan. Mr. Chagoyan is a therapist at Rejuvenate in Lees Summit who sees adolescents ages 14 and up, young adults, and middle adults facing challenges such as depression, anxiety, ADHD, autism spectrum disorder, and substance misuse
Navigating ADHD and Anxiety: Understanding the Connection and Finding Solutions
Introduction
ADHD and anxiety are two intertwined conditions that significantly impact individuals, whether children or adults. Understanding how they interact can empower us to shift our perspectives from anxiety to curiosity, fostering personal growth and resilience.
Understanding Worry and Anxiety
Worry can be defined as the expectation of a negative outcome, whereas anxiety is a condition characterized by an overreaction to fear or worry. There are two primary types of worry that can lead to anxiety:
– Productive Worry: This type involves planning and completing tasks, such as meeting work deadlines or ensuring you charged your phone.
– Toxic Worry: This form of worry revolves around concerns outside of one’s control, like natural disasters or what others think of you.
Individuals with ADHD often experience stronger anxiety reactions, making it crucial to recognize and address these feelings.
The Link Between ADHD and Anxiety
The association between ADHD and anxiety is undeniable, as these conditions frequently coexist. The stress and insecurities exacerbated by recent global events, particularly the COVID-19 pandemic, have intensified this connection.
It’s essential to shift our mindset from being anxious to being curious and focusing on what can be controlled. Social anxiety is prevalent among both children and adults with ADHD, often manifesting as all-or-nothing thinking and negative expectancy.
Studies suggest that 30% to 50% of children with ADHD may also meet the criteria for anxiety disorders. In adults, the prevalence of anxiety disorders among those with ADHD is notably high. Research indicates that about 50% of adults with ADHD also suffer from an anxiety disorder. This overlap can lead to a heightened sense of vigilance, where the fear of “messing up” or facing rejection feels like a trauma of a thousand paper cuts—a chronic burden rather than a single incident. The co-occurrence also complicates the management of ADHD, as symptoms of anxiety may intensify the challenges, such as inattentiveness and impulsivity.
The statistics reveal a clear link between ADHD and anxiety disorders in both children and adults. Understanding this relationship is crucial for effective diagnosis and treatment, ensuring that individuals receive comprehensive care that addresses both conditions.
Executive Function and Its Role
At the heart of the anxiety experienced by individuals with ADHD lies a significant challenge with executive function. This cognitive process governs our behavior, thinking, and working memory.
- Working Memory: This aspect of executive function directly affects self-regulation. When we are tired, stressed, or overwhelmed, our working memory struggles to process information effectively.
A weakened working memory can diminish coping strategies, leading to difficulties with concentration, increased distractibility, trouble relaxing, and feelings of restlessness. Furthermore, it can magnify the severity of the issues faced by individuals with ADHD and anxiety.
Strategies for Parents and Partners Responding to Co-occurring Anxiety and ADHD
Managing co-occurring anxiety and ADHD can be challenging, but there are effective strategies that can help. Here’s a comprehensive approach that incorporates multiple avenues for progress.
- Name the Worry and Empathize
Recognizing and naming specific worries can help individuals feel understood. Empathy plays a crucial role in validating their feelings without immediately jumping to reassurance. This approach acknowledges their experience and fosters a supportive environment.
- Use Validation Instead of Reassurance
Instead of offering reassurance, validate their feelings. This means acknowledging their anxiety as a legitimate response rather than trying to dismiss it. For example, saying, “It’s understandable to feel anxious about this situation,” can be more effective than simply saying, “Don’t worry, everything will be fine.”
- Probability and Pleasure Predicting
Encourage individuals to predict the likelihood of their worries coming true and to assess the potential pleasure of engaging in activities they avoid due to anxiety. This can help them reframe their thoughts and reduce anxiety by focusing on positive outcomes.
- Taking Risks
Promote gradual exposure to feared situations. Taking small, manageable risks can help build confidence and reduce anxiety over time. This aligns with the concept of facing fears in a controlled manner, which is essential for both ADHD and anxiety management.
CBT Interventions for Anxiety
Shift Your Thinking
– Identify Limiting Core Beliefs: Recognize negative beliefs that contributes to your anxiety.
– Recognize Activation of Beliefs: Notice when these beliefs are triggered in social situations.
– Find Contradictory Evidence: Look for evidence that contradicts your negative beliefs.
– Engage in Encouraging Self-Talk: Replace negative self-talk with positive affirmations.
– Achievable Goals: Set small, realistic goals that challenge their fears.
– Evaluate Choices: After facing a fear, discuss what worked and what didn’t to reinforce learning.
Mindfulness Techniques for Anxiety
- Curiosity About Self
Wonder about what might happen in social situations instead of worrying. This shift in perspective can reduce anxiety and foster a sense of exploration.
- Curiosity About Others
Take an interest in what others are saying using active listening skills. Active listening can help divert attention from anxiety and foster connection.
- Curiosity About the Present
Shift focus on the present moment rather than internal noise. Mindfulness practices, such as deep breathing or grounding techniques, can help redirect attention to the here and now.
Conclusion
Combining these strategies can create a holistic approach to managing co-occurring anxiety and ADHD. By fostering empathy, validation, and mindfulness, individuals can develop healthier coping mechanisms and improve their overall well-being.
Recognizing the relationship between ADHD and anxiety is the first step towards managing these conditions. By focusing on what can be controlled and fostering a mindset of curiosity rather than fear, individuals can navigate their challenges more effectively. Seeking professional support, practicing self-regulation techniques, and developing coping strategies can create pathways toward a more balanced and fulfilling life.
By Johnny Chagoyan. If you are interested in learning more about therapy for ADHD and anxiety, please contact us at Rejuvenate to set up a free 15-minute consultation with Johnny Chagoyan. We can devise a plan to best meet your needs!
Contact us today to make an appointment with Johnny Chagoyan: Call / Text: 816-761-3944 or email: info@rejuvenatekc.com